If you have decided to start exercising several times a week in order to get your body in shape and lose extra pounds, your goal is probably to achieve maximum results in the shortest possible time.
Exercise experts tackled exactly that topic and discovered which exercises, if performed correctly, will give you the perfect body you crave, writes Prevention.com.
1. Cardio exercises
The American Faculty of Sports Medicine writes that short cardio exercises can significantly speed up the metabolism. All you need to incorporate into your regular physical activities are shorter periods of intense effort. Such efforts will speed up your metabolism during training, and it takes several hours for it to slow down again.
If you walk for half an hour a day, try jogging for 30 seconds after every five minutes. As you get in shape, you can increase the length of your running intervals to one minute and reduce your walking intervals to four minutes.
2. Strength exercises
The bigger the muscles, the more food they will seek. That's why experts from the American College of Sports Medicine have singled out seven essential exercises that target all the main muscle groups in the body. By performing these exercises two to three times a week for half an hour, your muscles will be able to burn calories before your body turns them into fat.
3. Push-ups
When done correctly, push-ups work the muscles of the chest, shoulders and arms, and even the abdominal muscles.
4. Abs
Sit-ups, as the name suggests, have a very effective effect on the abdominal muscles.
5. Biceps exercises
Working on your biceps will strengthen your arms, making it easier to perform everyday tasks.
6. Squats
This is a lower body exercise that shapes your thighs and butt.
7. Steps
With this exercise you work on the leg muscles.
8. Obedient rowing
For this exercise you need weights, and with it you define your back and shoulders, reports B92.
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